Oats are rich in B vitamins and calcium, iron, magnesium, phosphorus, and potassium. Rolled, organic oats usually sell for around $1 a pound. Homemade oatmeal is a nutritionally superior food to the cold cereals that have been the staple of the American breakfast. (More about their dangers next week.)
One major issue with oats, especially for those who are minerally deficient, is that they contain phytic acid that must be neutralized through the soaking in an acidic solution. Phytic acid binds to the minerals present in the food, and then takes them right out of your body before they can be absorped! One way to neutralize this acid is to soak the food. This requires a few ingredients: moisture (soak in water), time (2-12 hours), heat (just about body temperature ~110 degree water), and acid (whey, lemon juice, vinegar, yogurt). The problem with oatmeal is that it lacks the enzyme phytase, so by itself, soaking won't do much. Phytase is what helps neutralize the phytic acid. However, if you add some freshly ground wheat flour, you will be much more effective! The ratio is about 10% wheat, so it's around 1 T per cup of oatmeal.
Aside from the nutritional benefits, soaking your oats will stretch them further, as they plump up, and they cook quickly as well!
Makes 1 serving
You'll need 1/2 organic rolled oats soaked overnight in about 1c pure water mixed with one tablespoon of yogurt, lemon juice, vinegar or whey. You'll also want 1/2 T of whole wheat or spelt flour too. The water should cover the oats, and there should be come to spare as well. If you watch the oatmeal for an hour or so, you'll notice that the water is almost entirely gone.
In the morning, pour your oatmeal and water into a saucepan over a medium flame and stir. It should take about 5 minutes to cook up. You can add more water or milk to your liking, or take some out if you added too much! Mark and I love cinnamon and banana in our oatmeal, so we add them while it's cooking.
I also add some soaked and dehydrated walnuts , but regular walnuts or flaxseed will do! The nuts are a good source of Omega-3 fatty acids, and will keep you fuller, longer. I top off my oatmeal with a a big pad of real butter, or if I'm dairy free, some honey and coconut milk!